Not drinking enough water can harm your kidneys. These organs filter waste from the blood and regulate fluid and electrolyte balance. Over time, insufficient water intake can lead to kidney stones, urinary tract infections, and kidney damage. Urine becomes darker, toxins accumulate, and the body doesn't function properly.
Both dehydration and overhydration are detrimental. While the body can handle excess water at times, the kidneys process this water, reabsorbing some and excreting the rest through urine. Excessive fluid intake can overload the kidneys, posing similar risks to dehydration.
Kidneys not only act as the body's natural filtration system but also as regulators, maintaining the balance of water, salt, and minerals. Drinking too much water dilutes blood sodium levels, a condition called hyponatremia. When sodium levels drop too low, the kidneys are forced to overwork, causing fluid imbalance. This stress may not manifest immediately but can lead to long-term pressure on kidney function.
Excess fluid isn't just indicated by frequent urination. In severe cases, it can cause brain swelling, nausea, confusion, and seizures. For those with kidney or heart disease, overhydration can worsen swelling, blood pressure fluctuations, and fluid retention in dangerous ways.
Adequate hydration plays a vital role in maintaining optimal kidney function. It ensures efficient filtering of waste and toxins from the blood and their elimination through urine. Sufficient water intake also helps prevent kidney stones by diluting urine and reducing the concentration of minerals that can crystallize into stones. If stones have already formed, proper hydration aids in their passage, reducing pain and preventing complications. Stones smaller than 4 mm often pass naturally with enough water, while larger stones may require medical intervention.
Optimal water intake for kidney health varies based on individual factors like age, weight, activity level, climate, and overall health. Doctors recommend healthy adults drink about 1.5-2 liters of water daily. This amount should increase in hot climates or with strenuous activity, and decrease for certain kidney conditions like end-stage renal disease.
Hydration isn't just about drinking water. Consuming water-rich foods like cucumbers, oranges, and watermelon provides fluids along with other minerals. Herbal teas and coconut water offer electrolytes often lacking in plain water. Spacing out water intake throughout the day, rather than consuming large amounts at once, reduces the burden on the kidneys.
Bao Bao (*Healthline*, *Times of India*)
